Thanks for that link Marc. I "discovered" the foam ball in the crook of your arm by mistake the other night when deep wading for Pike.
I nornally cast the Pike flies with an open stance and a big reach, but the wind was playing silly buggers and being up to ones waist in water ment that the casting was getting tiring to say the least.
So, I started to fish a shorter line and hold my elbow close to my side, only really using my body and forearm, much like the foam ball and the "push pull" exercise.
What I found was the loops tightened up and the line was tugging on the shoot..so I pulled more line off, and sure enough, the casting was easier and smoother.
I think the fact I was using Pike gear (Helios 9 weight, Cortland Pike Rocket Taper 9 weight, 6 inch flies, Mach IV reel) really compounded my errors, but once I corrected them, the outfit suddenly became a lot easier to use.